Food guide

Lotus Seeds

Dried lotus seeds used in East Asian soups and sweets, starchy rather than oily compared with tree nuts.

Nuts & SeedsPlant-Based

Lotus Seeds, a nutrient-dense nuts & seeds food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of lotus seeds, dried for fair comparison. Typical serving: 30 g dried — 100 kcal per 30 g serving.

Nutrition information for Lotus Seeds
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	333 kcal	100 kcal	100 kcal
Protein	15.3 g	4.6 g	4.6 g
Carbohydrate	64.3 g	19.3 g	19.3 g
Fat	2 g	0.6 g	0.6 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of lotus seeds, with a typical serving and FDA Daily Value for adults.

Micronutrients for Lotus Seeds
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	3 µg	0.9 µg	<1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Thiamin	0.64 mg	0.19 mg	53%
Riboflavin	0.15 mg	0.045 mg	12%
Niacin	1.6 mg	0.48 mg	10%
Vitamin B6	0.63 mg	0.19 mg	37%
Folate	104 µg	31.2 µg	26%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.85 mg	0.26 mg	17%
Minerals
Calcium	163 mg	48.9 mg	13%
Iron	3.5 mg	1.1 mg	19%
Magnesium	210 mg	63 mg	50%
Phosphorus	626 mg	188 mg	50%
Potassium	1368 mg	410 mg	29%
Sodium	5 mg	1.5 mg	<1%
Zinc	1.1 mg	0.33 mg	10%
Copper	0.35 mg	0.11 mg	39%
Manganese	2.3 mg	0.69 mg	100%

Source: USDA FoodData Central — Seeds, lotus seeds, dried

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat lotus seeds?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Dried lotus seeds used in East Asian soups and sweets, starchy rather than oily compared with tree nuts.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Soups, Sugar, Coconut milk.

Things to consider

Dried foods are calorie-dense; weigh a portion rather than eating from the bag.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.